Candace Rose: What can we do to look and feel our best from the inside out?

Bahar Takhtehchian: "Well, really it's all about changing your lifestyle, and that means exercise, sleep and diet. And a lot of us really, we've been using the winter as an excuse to not work out. We've been using it as an excuse to hibernate, and kind of eat comfort foods. So as the spring rolls around you want to make small changes you can actually stick to. So when it comes to exercise, if you haven't been to the gym for months, don't just rush back into it. Take small steps. This can include spending 20 minutes of your lunch hour going outside taking a brisk walk. Not only is the weather great for you, you're getting in fresh air, cool breeze and hopefully some sunshine. But you do this for five days a week, every single day and before you know it you're losing weight. And a lot of people think 'okay I'd love to go to the gym, but I can't stick to this routine'- my tip to you is to find a fitness buddy, it could be a friend or a coworker, it can be a boyfriend or girlfriends. That person's going to keep you accountable, and you're both going to go on that journey together."

Riding bikes is a great way to get exercise in!

Taking a brisk walk with your dog is always relaxing!

Exercising with a medicine ball is a great way to get in shape!

Candace Rose: How about when it comes to diets?

Bahar Takhtehchian: "For diet- you know, it's diet and exercise go hand in hand. You can spend seven days in the gym, but if you're coming home and pigging out on burritos and pizza you're not going to see results. So, diet- you need to make sure that you're having a high fiber/low calorie meal plan, and that includes having lots of veggies, whole grains; not having the white flour, having the wheat alternatives instead. And making smart snacking choices throughout the day- that means nonfat Greek yogurt, raw almonds, fresh fruits and of course increasing your water intake. A new study found that most women are not getting enough water and because they're feeling dehydrated, they're also feeling really moody and cranky. So always have as much water as you can throughout the day, it's going to help you look better, improve your skin tone, and it will prevent you from snacking."

An apple a day….

Eat your veggies!

Not drinking enough water can make you moody and cranky.

Candace Rose: Do you have any tips when it comes to de-stressing?

Bahar Takhtehchian: "Yes, well you know what's stressful around this part of the season is that we don't know if it's cold or if it's warm, so that's very confusing in terms of how we dress, how we go outside and the next thing you know you're catching a cold. To prevent that and to make sure that you are staying healthy- the minute that you feel sniffles or you feel that your throat is hurting we recommend that you get a cold remedy, and our favorite one at Shape is Cold-EEZE. And this has been clinically proven to actually reduce the duration of your cold by nearly half, and the science behind this is it has zinc gluconate in it, and so that releases zinc ions. Those zinc ions get absorbed by your upper respiratory tract and that prevents the viruses from replicating. So, again the sooner you can get over your cold and illness, the less stressed out you are, and the more energy you have to really get back into your exercise routine."

Cold-EEZE Cold Remedy

Candace Rose: Do you have any additional tips or information you'd like to share?

Bahar Takhtehchian: "Well, I think when it comes down to stress, a lot of us don't realize that exercise can get rid of that stress. So whether it's taking a yoga class in the morning or whether it's taking boxing; there's so many benefits: you're getting an endorphin boost. And if you're in a leadership position this is especially important to exercise. A new study found that bosses who tend to take their frustrations out on their underlings, when they get 20 minutes of exercise just once or twice a week, they're less likely to lash out at work, so it's really, you're benefiting yourself and your others, and you're reducing your stress levels."

Candace Rose: And where can we go for more information?

Bahar Takhtehchian: "For more information, definitely pick up our March issue of Shape and bookmark Shape.com because every single day we update the website, we have great diet tips, recipes, and of course workout tips and tricks."